A Complete Guide About Triangle Pose Yoga

Written By Elyce Neuhauser

| Updated on  May 15, 2024
A Complete Guide About Triangle Pose Yoga

When done right, Triangle Pose Yoga looks like the shape of a triangle, as the name suggests. The triangle yoga pose, which is also written as Trikonasana ("trikona" is a Sanskrit word for "triangle," and "asana" means "pose"), is one of the most basic standing poses in yoga. It opens the shoulders and strengthens and lengthens the legs and groin. The pose's name comes from the triangle shape your body makes when you do it.

You can do the Triangle Yoga Pose at the beginning of almost every type of yoga. You will likely run into it in your first few yoga lessons and for years. Yoga Triangle Pose is a simple yoga pose that works well to stretch the legs. To get into the pose, ensure your feet are on the ground and your legs are strong. This will help your chest to twist profoundly and open. This guide details Triangle Pose Yoga, including where it came from, how to do it, versions, safety tips, and how to add it to your regular yoga routine.

Step by Step

  1. Stand with your feet about a leg apart and your back to the long side of your mat. This is the Triangle pose, also known as Trikonasana.
  2. The toes on your left foot should point to the short side of the mat, and the toes on your right should point out. You want both of your legs to feel stable.
  3. Roll out your right thigh to align your right knee with your first two toes.
  4. Stretch both sides of your hips, pull your lower belly, and lift your arms straight out.
  5. Take a deep breath as you reach the right and cross your body over your right leg. Move your hips to the back of the mat. Pull your right arm down and put your hand on a block, the floor, or a leg as you exhale. Turn your ribs up toward the sky.
  6. Point your left arm straight up to the sky, palm facing forward, and hand in line with your shoulder.
  7. Stretch out the sides of your neck while keeping it straight in line with your spine. Face forward or tuck your chin in and turn your head to look up at your left hand.
  8. Relax your face and take slow, deep breaths as you press through your feet, reach out through your fingertips, and top of your head, and rotate your rib cage.
  9. To come out, firmly plant your feet on the floor, take a deep breath in, and reach your left arm up to the sky as you stand up straight.
  10. Turn your heels around and do it again on the other side.

Tips for Performing Triangle Pose Yoga

  • Straighten your legs. Avoid bending your knee if you can't reach your foot, which can weaken the position. Use a yoga block beside your extended leg for leverage if knee-bending persists. See our entire yoga prop guide.
  • Avoid back bending. Triangle posture is a hip-sideways movement with straight arms and legs. The triangle position[1] should not involve back bending or spine rounding. Your body should form an "I" rather than a "C."

Triangle Pose Yoga Benefits

  • Increases the level of stability.
  • Additionally, it lengthens and stretches the spine.
  • Assists in opening the hips and shoulders.
  • Indulge your organs in activity.
  • It helps strengthen the back and the legs.
  • Increases flexibility in the inner thighs, hamstrings, and calves.
  • Boosts energy levels, maintains equilibrium, and enhances concentration.

Triangle Pose Yoga Variations

For an extra core workout, lift your bottom arm straight up off the floor instead of resting it on your leg. Stay here for five breaths. Triangle pose can be taught differently based on the yoga style and teacher. Move your feet around a bit to find out what works best for your body. The 10 Key Postures class by Tashi Dawa can help you think of ideas.

Triangle Pose Yoga Modifications

Think about making a tweak, and then, once you've mastered the pose, switch things around to make it harder and challenge yourself. If your right-hand doesn't touch your knee, raising your leg is acceptable if it helps you open your chest more. As an alternative, use a Yoga block to support your lower hand. To see if it works, root your shoulder into the socket and lower your left arm over your left ear until it's parallel to the floor. With your left hand gripping your inner right thigh, wrap your left arm behind your back. Because of the traction it produces, you can spread your chest even further toward the sky.

Safety and Precautions

Any back, neck, hip, or shoulder injury should prevent you from doing this pose. If you're expecting a child, have low or high blood pressure, or suffer from diarrhea, a headache, or migraine, it may be best to avoid it.4 See your doctor to find out if Triangle Pose is safe for you to undertake.


Triangle Pose Yoga offers physical, mental, and passionate benefits to specialists of all levels. By coordinating this effective asana into your yoga schedule and practicing mindfully, you'll be able to encounter expanded quality, adaptability, and inward peace. Remember to respect your body's impediments, tune in to its signals, and approach each practice with tolerance and kindness.

Also Read: Exploring Three Person Yoga Poses and its Benefits


  1. Can beginners practice Triangle Pose Yoga?

Completely! Beginners can begin with alterations like employing a piece for bolster and steadily work towards more profound varieties as they construct quality and adaptability.

  1. How long should I hold Triangle Pose Yoga?

Hold the 30 seconds to 1 diminutive on each side, centering on relentless breathing and legitimate arrangement.

  1. Is Triangle Posture Yoga reasonable for people with back torment?

Whereas Triangle Posture can help in lightening back

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